The avocado, a healthy fruit
Here are the properties, benefits and contraindications
Rich in vitamins, minerals, fiber and antioxidants, avocado is a fruit that should not be discriminated against because of the amount of fat it contains, but should be introduced regularly in our diet to maintain a healthy heart, reduce waist size and improve fertility.
Man and woman! Let’s discover the benefits and properties of avocado.
The avocado, the fatty fruit par excellence, is particularly appreciated for its beneficial properties.
Scientifically known as Persea americana , is a species of tree fruit belonging to the family Lauraceae , native to Mexico and Central America.
There are different qualities of avocado that vary in size, shape, color, skin texture and, of course, flavor, but perhaps the most popular and appreciated is the Hass type.
Let us now look at the properties and nutritional values of this fruit. Avocado: calories and nutritional values.
Despite the other fruits, avocado has a truly unique nutritional profile: 100 grams of avocado develop about 160 calories and the presence of fiber, good fats, B vitamins, vitamin K, potassium, vitamin E and vitamin C, confer The avocado has excellent health properties and its consumption is associated with several beneficial effects, such as reducing cardiovascular risk , increasing the sense of satiety with consequent weight loss and increased fertility .
Nutritional values per 100g of avocado:
- water73 g
- Protein2 g
- Grassi14 .7 g
- Of which saturated2 ,13 g
- Carbohydrates8 .5 g
- Of which sugars0 .7 g fibres
Unlike other foods rich in vegetable fats, avocado contains many good fats, monounsaturated fats that are useful for maintaining a healthy heart.
So, contrary to what is believed, there are good fats that it is important to prefer and this fruit can and should be an integral part of our diet, especially if you suffer from hypercholesterolemia , if you have a few kilos of more or simply if you want to choose one.
healthier eating style. Highlighting the properties of avocado is the fact that the most abundant fat it contains is oleic acid, which is also the main component of olive oil ! As we have seen, therefore, avocado pulp and seed are rich in different nutrients, including vitamins and minerals.
Let us now see what the beneficial properties of these elements are. Vitamin B9 (folate) Avocado contains high amounts of folic acid ( folate ) (81 µg of 100 g), which is very important daily for normal cell function and for tissue growth and which plays a major role in a particular phase of a woman’s life, pregnancy.
This vitamin, contained in good amounts in avocado, is important for blood coagulation and to prevent bone fragility and osteoporosis. Potassium Potassium is an essential mineral involved in controlling blood pressure in heart health and in exchange for water-salt at the cellular level. 100 g of avocado contain more potassium than 100 g of banana (450 mg versus 350 mg).
Vitamin and Powerful antioxidant, protects cells from environmental toxins and combats male sterility.
An important antioxidant in immune functions, in skin and bone health, promotes iron absorption, preventing anemia.
Carotenoids Avocado contains many carotenoids such as lutein and zeaxanthin, which are important for eye health and to combat oxidative stress. In addition, the bioavailability (assimilation) of carotenoids is increased thanks to the presence of carotenoid fats.
Avocado seed is edible and rich in properties.
Although the number of people who appreciate this exotic fruit is constantly increasing, few know that even the avocado seed is edible, contains different bioactive substances and almost 70% of the antioxidants in the whole fruit!
The avocado seed, besides being completely safe for our health without any toxic activity, is used in traditional medicine to treat a wide range of ailments, precisely because of its richness in nutrients.
How to eat avocado seeds? First remove the brown film covering the avocado seed; Now put the seed in a plastic bag and then crush with a hammer.
The fragments will be added to the shakes or centrifuged; Or, as an alternative, instead of crushing it, it is possible to grate the seed directly on the plate, adding it to salads, soups, stews or in guacamole; Another way to enjoy the benefits of the avocado seed is to consume it in the form of herbal tea: boil the avocado seed in pieces for 30-40 minutes, strain and enjoy.
Avocado: properties and health benefits. Avocado and heart health. Regular avocado consumption promotes the reduction of bad cholesterol and triglycerides, increasing good cholesterol (HDL) and maintaining a healthy heart. Satiety and weight loss.
Contrary to popular belief, avocado does not fatten , in fact, several studies have shown that it is enough to add half an avocado to our meals to increase the feeling of satiety between meals and, consequently, also regulate body weight.
Avocado for women’s health. You may never have noticed it, but the shape of the avocado unmistakably resembles that of the uterus, rounded and somewhat pear-shaped.
Also inside the “belly” there is a big seed and to complete the maturation it takes 9 months. Isn’t it strange? Not too much if we think that this fruit is rich in folates , nutrients that promote the development of new tissues and cells , especially important in some stages of life such as pregnancy , lactation and the first years of life .
Reduction of arthritis symptoms. Avocado is rich in anti-inflammatory compounds: phytosterols, carotenoids, polyphenols, flavonoids, vitamin C, vitamin E, zinc, selenium and finally omega-3 fatty acids.
Regular consumption of anti-inflammatory foods plays a crucial role in protecting our body from the action of free radicals, thus preventing inflammatory joint diseases.
Increased libido Considered the fruit of love and fertility, it is no coincidence that in addition to remembering a uterus, the Aztec translation of avocado is “testicle tree”. For eye health. Avocado is rich in antioxidants such as lutein and zeaxanthin, which specializes in protecting the eyes from damage caused by oxidative stress, cataracts, and macular degeneration.
Avocado: the benefits for the skin. Incredibly nourishing to the skin, avocado is quickly absorbed and provides relief to people with especially sensitive or dry skin.
Also rich in vitamin E, a powerful antioxidant that protects against the action of free radicals, avocado is a perfect ally not only for the skin but also for the hair, protecting them from aging and dryness caused by sunlight.
Avocado Mask: The pulp of chopped avocado is very popular in the aesthetic sector. When placed on the skin and left to act for 10 to 15 minutes, it moisturizes, makes it soft and velvety. Suitable for particularly dry and dehydrated skin.
Avocado: Contraindications Although avocado allergy is rare, some people allergic to latex may experience reactions to certain fruits such as avocado, banana, or kiwi.
Among the contraindications of avocado may appear digestive problems: this side effect is caused by FODMAP, short chain carbohydrates of which avocado is rich and that some people can not digest causing bloating , gas production, stomach cramps , diarrhea or constipation. These people are advised not to eat this fruit.